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TWITCH

ANABOLIC TRAINING

Speed, Track & Field, Soccer, Football , Strength & Conditioning
Coach
Heath Flathau

Looking to become faster on the field and stronger in the gym? Look no further than TWITCH. TWITCH is an all encompassing 14 week program. It has two track or speed days and 4 days focusing on strength in the gym. This is THE elite program to have you dominating the field and blowing past your competition. Join now and get 14 weeks of elite training. The first 6 weeks are strength focused and the latter 6 weeks are speed strength focused. Want to get TWITCHY? Join today!

$40
Get TWITCH
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Increased speed
Speed kills. If you want to bypass your competition and stand out in your sport you need speed. Through this program you will develop all of the traits of an elite athlete; speed, power, strength, and agility.
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GAINS
TWITCH is first and foremost a speed program but to get fast we have to get strong. To get strong we need GAINZ. TWITCH has 4 weightlifting workouts per week that will add on muscle and increase strength and power
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Use the Trainheroic app to keep track of all your progress. Through train heroic you have all of your training needs in one place!
Equipment
Required
Gym space // Space for running // Bands
Recommended
Timing system
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Sample Week
Week 1 of 14-week program
Sunday
Week 1 Day 1

A

bounds

2 x 10

B

Half kneeling starts

2 x 10

C

10 Yard Sprint

5 x 10

D

BROAD JUMPS COUNTER MOVEMENT

5 x 1

E

Hurdle Jumps

3 x 5

Monday
Week 1 Day 2

A1

Back Squat

4 x 5

A2

Countermovement jumps

4 x 2

B

Barbell Hip Thrust

4 x 5

C

Glute-Ham Raise

2 x 5

D

Calf Raise

2 x 12

Tuesday
Week 1 Day 3

A

Banded Bench Press

5 x 2

B1

Barbell Row

4 x 5

B2

Half-Kneeling Med Ball slam

4 x 3

C1

Weighted Chin Ups

4 x 5

C2

Back Extension With Rotation

4 x 5

Wednesday
Week 1 Day 4

A

Pogo Jump

2 x 10

B

dribbles

2 x 10

C

Fly Sprint

3 x 40

D

Depth Jump

2 x 3

E

Hurdle Jumps

2 x 5

Thursday
Week 1 Day 5

A

Romanian Deadlift (RDL)

3 x 5

B1

Reverse Lunge

4 x 5

B2

Split Squat Jumps

4 x 2

C

Barbell Step Ups

3 x 5

D

Hamstring foam roller iso hold

1 x 30

Friday
Week 1 Day 6

A1

Barbell Bench Press

5 x 5

A2

Depth Plyo Push-Up

5 x 2

B1

Weighted Pull Ups

4 x 5

B2

Med Ball Slam

4 x 2

C

Reverse Hyperextension

2 x 10

Coach
More from ANABOLIC TRAINING
coach-avatar Heath Flathau

Heath Flathau is a sports Performance coach that specializes in making athletic freaks on and off the field. Heath works with a multitude of youth and professional athletes and helps them make their mark on the field through speed and strength.

FAQs
Who is TWITCH for?
TWITCH is for athletes you want to make a difference on the field. By becoming faster and more athletic you will be able to showcase your abilities and capabilities on the field with ease.
Can I run TWITCH without being an athlete?
Yes. TWITCH can be run by anyone. If you are tired of the boring 4x10 programming with no end goal in sight then this program is for you
Do I need a timing system?
No, but it would help. Being able to time your sprints ensures you are sprinting at top speeds. This is not a necessity though.

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